Training sessions are Tuesday’s / Thursday’s with a social run on two Sunday’s each month. Sessions are designed to cater for all abilities from experienced runners who train and run regularly to those just out to enjoy a social run and everything in between. Members will receive event invites for sessions via the Spond app; please accept or decline these as run leaders know who is joining the session.
Weekday training starts at 18:00hrs prompt, so please arrive at the meeting point by 1755 ready to start. Run leaders will guide you through a series of dynamic warm up stretches at the beginning of training and end the session with recovery / static cool down stretches.
High visibility clothing is essential at all times during the year, including sub layers – STAY VISIBLE !!
Qualified club coaches can assist you with a training schedule to help you attain your target and offer advice on warming up, core strength training and how to avoid injuries.
Whilst there are no coronavirus (COVID-19) restrictions in the UK currently, we ask everyone to take sensible precautions to reduce to potential risk of spreading infection and to take personal responsibility for not coming to training if displaying any of the COVID-19 symptoms as outlined in the UK Government guidance. The latest government information about COVID-19 can be found at https://www.gov.uk/coronavirus information for athletics clubs is at https://www.englandathletics.org/athletics-and-running/news/guidance-update-2021 and you can read our Teesdale Athletic Club Covid 19 Risk assessment
Date: Thursday 2nd January 2025 @ 17:55
Session: 6 x 2 Hills in Startforth
Gray Lane, The Bank, The Y Path, Gill Lane, Ullathorne Rise, Deerbolt Bank
Meet: Gray Lane / session led by Stuart
Date: Tuesday 7th January 2025 @ 17:55
Session: Gray Lane Kenyan Hills
15 mins/10 mins/5 mins with 3 mins recovery between each set
Meet: Gray Lane / session led by Stuart
Date: Thursday Thursday 9th January@ 17:55
Session: 4 Fast Miles – Montalbo Road, Raby Avenue and Cricket Club
4 x 1 mile laps, walk recovery
Meet: Montalbo School gates / session led by Stuart
Date: Tuesday 14th January 2025 @ 17:55
Session: Ash Tree Drive Hills
8 full hills + jog recovery or 10 half hills + walk recovery
Meet: Ash Tree Drive / session led by Alan
Date: Thursday 16th January 2025 @ 17:55
Session: Harmire/Montalbo Road
4-6 reps. Recovery from corner of Montalbo/Galgate back to start
Meet: Opposite old Police Station / session led by Nigel
Date: Tuesday 21st January 2025 @ 17:55
Session: Woodside/Wellington Road
3 doubles and 3 singles / walk recovery along Woodside
Meet: Woodside / session led by James
Date: Thursday 23rd January 2025 @ 17:55
Session: Hills Right Hand Barnie Bank
6 to 8 hills up to the corner and past the Church / Walk recovery through Church Yard and then Jog
Meet: Gray Lane / session led by Stuart
Date: Tuesday 28th January 2025 @ 17:55
Session: Lamp Post Hills on Gill Lane, Startforth
6 hills / jog recovery
Meet: Gill Lane / session led by Alan
Date: Thursday 30th January 2025 @ 17:55
Session: Industrial Estate
16 x 200 metres
Meet: Industrial Estate / session led by Nigel
How to warm up
Stretching Exercise #1: Hamstring Stretch
There are two primary ways to do the seated hamstring stretch (1) split your legs apart like I do in the photo above, or (2) you can bend one leg and keep the other extended straight in front of you. It looks a little like the butterfly stretch below, but one leg is extended forward and the bent leg is against the ground. Both stretches are a great way to stretch your hamstrings, which are the muscles on the back of your thigh that can cause low back discomfort if they are too tight. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can.
Stretching Exercise #2: Butterfly Groin Stretch
Here, press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be.
Stretching Exercise #3: Lying Hip Stretch
Your hands are supposed to be around your right knee to pull the left leg towards your body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.
Stretching Exercise #4: Lying Quad Stretch
Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.
Stretching Exercise #5: Calf Stretch
The standing version is pushing against a wall, but you can also do this exercise simply by pushing against the ground. Many runners in particular can have very tight calves, so this stretch is particularly important if you do a lot of high volume cardio. Feel free to play around with the angle that your foot is pressing against the ground. The further greater the angle of your foot, the more it works your upper vs. your lower calves.
Stretching Exercise #6: Shoulder Stretch
This stretch engages primarily your medial and posterior deltoid (shoulder) and is easy to execute. This is a stretch you should definitely perform as you workout as well. Simply press while pulling your opposite elbow towards your opposite shoulder
Stretching Exercise #7: Triceps Stretch
This movement stretches all three heads of the triceps muscle. To make the stretch more intense, pull your elbow behind your head as far as possible while keeping the hand of the arm that is being stretched close to the shoulder.
For more articles and information about how to optimise your workouts and eating habits visit the BUILTLEAN website.
